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| Work hard now, or pay the price later.. |
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| A normal sight for channel swimmers who have to do part , if not all their winter training in public swimming baths around the UK.. |
Additional Equipment needed for these sessions...Fins,Paddles,Snorkel,T-shirt,Pull Buoy,Kick Board , Drag Trunks always.!! and more..
have a great winter all...keep swimming and make it fun...Rick..
take it away Frank...
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the dreaded look as we return to pool after a amazing summer of open water swimming 2013, have a great winters training all , remember the harder you train in the next 5 or 6 months will make next summers swimming even more fun..       .jpg) .jpg) .jpg)              |
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| 10/11/12 |
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| Ricks Basher Bates Flying his way to 5th place at the British Championships in Sheffield Oct 2012 we are open water swimmers 1st and foremost but Pool training and racing does play a big part in improving our fitness , speed and more importantly our open water enjoyment |
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Winter Pool Training for English Channel Swimmers - Do you
recognize this? ;-)..
slow lane .= The Real Solo channel Swimmers who will make it 2013. Fast Lane.= The Fake Solo swimmers who only talk about doing a solo swim . but never do it..;-)) or you could call it The Relay lane..lol Chat lane.= The swimmers who have already done a solo...;-)) |
21/2/11 Village Gym (25m pool)
4 X 200
200 f/c drills
200 No 1 Form Drills
200 Kick choice
200 IM... (800m)
20 X 50`s F/C 75% effort (Bi Breathing 3 or 5)
5 x 50`s @ 45 seconds
5 x 50`s @ 50 sec
5 x 50`s @ 40 sec
5 x 50`s @ 50 sec
8 x 50`s Kick @ 1.10 (NO FINS)
2 X 400`S T-Shirts (3 ½ L`s good stroke form ½ L 100 sprint) 20R
6 X 125`S (2 X 25 95% EFFORT 20R, 4 X 75, S @ 1.15) ALT F/C and No1 Form
400 easy Snorkel/pull buoy swim
200m swim down
5 minute warm down stretch.
18/2/11Walsall Gala Baths (33.3m pool)
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| Kit used in this session Snorkel,T-Shirt,Fins,Pull Buoy& Paddles |
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| Main Set is 100% 4 x 1 minute of drills, well if you want to dive like the great man.!! |
Idea of this Tough set is to go of @ 1.30 per 100 (wanted to average a chilled 1.25)
it was hard for the short distances..( no rest) , but gets much better for the longer stuff )
Main Set f/c ( mix in at any time Pull Buoy, paddles,snorkel,t-shirt work)
100,200,400,600,800,1000
1500
1000,800,600,400,200,100
300m swim down to make up to 8k..;-)
12/2/12 Perry Beeches (25m Pool)
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| This is was a Beauty for a Sunday afternoon |
200m easy swim
Pre Main (to get your heart pumping a little)
4 x 100 @ 1.35
6 x 2`s @ 65 sec
6 x 1s @ .35 sec
Main set.
6 x 500`s (75% effort at a good tempo)
2 x 500`s @ 7.30 (T-Shirt and Fins)
2 x 500`s @ 7.30 (T-Shirt and Pull Buoy)
2 x 500`s @ 7.30 (Paddles or Snorkel)
F/C Drill Set
3 x 2`s (1stL doggy paddle, 2nd L head up scull) R15
3 x 2`s (1st L head up scull pull, 2nd L head up full stroke) R15
3 X 2`s (1st Kick with fins no Board, 2nd 100% full stroke) R15
Swim Down
400m easy ......Total Session 5200m
5 min stretch down
8/2/12 Perry Beeches (25m Pool)
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| This Might take a bit of translation ..(T.S.F) means T-shit,Snorkel and Fins..;-) |
5/2/12 Perry Beeches (25m Pool)
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| This was A Killer session..the 45 minutes Twin stretch cord set was not fun |
4/2/12 Walsall Gala Baths (33.3m Pool)
Warm up
200 m
15 x 2,s of 65 sec
2 x 200 f/c kick with fins
main set ( T-Shirts ON !)
6 X 100,s of 1.35
3 x 200`s of 3.15
2 x 300`s of 4.45
6 x 2,s of 65 sec
400m f/c drills ( head up, sculling, shark fin, doggy paddle ect)
200m easy swim down
5 min stretch down..total swim 4.4k
3/2/12 Village Gym (25m Pool )
1/2/12 Perry Beeches (25m Pool )
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| Guys ..You Love this one.!! we did...Not..;-)) |
31/1/12 Village Gym (25mPool)
40 x 100,s Freestyle drills...
10 x 100,s bi breathing (5 and 6) @ R15
10 x 100,s snorkel work. (Thinking about your catch by keeping elbows high, also think about your body position, we don`t want to much movement. Having strong kick, keeping the pull under water close, and not letting the arms pull outside the line the body..! ) think about stream line as your swimming...don`t just drifts along...THINK about your stroke...
10 x 100,s (5 kick, 5 pull buoy) wearing T-shirt. R20
10 x 100,s (paddles) you can use pull buoy if you wish R20 again always thinking of your stroke and catch with paddles...
400m swim down and 5 minute stretch
29/1/12. Perry Beeches (25mpool)
4 x 200,s (200 choice, 200 No1 Form drills, 200 kick, 200 im) 20R
20 x 50,s @ 50 seconds...
4 x 200,s Kick with Fins T-shirt on...20R
40 X 25, S 80% EFFORT @ 35 seconds
10 x 25,s f/c
10 x 25,s No1 Form (not F/C)
10 X 25, S Pull Buoy
10 x 25,s Bi Breathing
4 x 300 I/M (3 fly, 3back, 3 brst, 3 f/c)
400m swim down snorkel...think of stroke...
5 minute stretch down.
28/1/12 Walsall Gala Baths (33m pool)
400 easy warm choice.
5000m swim...Thinking always about stroke...75% effort...make note of time to cover the distance...
600m easy swim down choice
5 minute warm down stretch
26/1/12 Village Gym (25m pool) pre work dash
20 x 100,s @ 1.35..trying to ave 1.20 per 100 speed
5 x 100,s paddles
5 x 100,s snorkel
5 x 100,s pull buoy
5 x 100,s T-shirt ( this was a hard 5)
200m swim down & 5 minute stretch
25/1/12 Perry beeches 25m pool
20 x 50,s @ 45 seconds
4 x 200 f/c Kick with fins T-shirt on
6 x 150,s IM ( 2 fly,2back.2 brst ) R20
6 x (4X1) IM,S R20
6 X 75,S IM (1Fly,1 Bk ,1brst) R20
2 X 200,s kick with fins.
600m F/c drill work..
6 x 100,s f/c 85% effort try to hit 1.15 or better for every 100.!!!
2x 100,s @ 1.20
2x100,s @ 1.30
2x100,s @ 1.40...
400m easy swim down
5 minute stretch down
23/1/12 Village Gym (25m pool) pre work dash
Timed 30 minute swim (.Note distance covered) we should be looking at over 2000m..
200m swim down & 5 warm down stretch
22/1/12 Perry Beeches SC (25m pool)
4 X 200
200 f/c drills
200 No 1 Form Drills
200 Kick choice
200 IM... (800m)
20 X 50`s F/C 75% effort (Bi Breathing 3 or 5)
5 x 50`s @ 45 seconds
5 x 50`s @ 50 sec
5 x 50`s @ 40 sec
5 x 50`s @ 50 sec
8 x 50`s Kick @ 1.10 (NO FINS)
2 X 400`S T-Shirts (3 ½ L`s good stroke form ½ L 100 sprint) 20R
6 X 125`S (2 X 25 95% EFFORT 20R, 4 X 75, S @ 1.15) ALT F/C and No1 Form
400 easy Snorkel/pull buoy swim
200m swim down
5 minute warm down stretch.
21/1/12 Walsall Gala (33m pool)
10 x 100`s (2 L`s F/C 1L choice NOT F/C) @ 1.45
10 X 100`s (ALT 2 Off Kick, 2 Off pull Buoy ETC.. @ 2.15 T-SHIRT)
10 X 100,s 80% EFFORT (5 @ 1.25, 5 @ 1.30)
10 X 100,s T-shirt on
2 x 100,s @ 1.25...
3 x 2`s @ 55 sec
2 x 100 @ 1.45 good stroke form
2 x 100,s @ 1.25
3 x 2`s @ 55 sec..
Drills...
3 x 2,s f/c head up long stroke, sculling head up back
3 x 2,s f/c head up long stroke, sculling head up back-Pull Buoy
3 x 2,s f/c head up Doggy Paddle, sculling head up back
3 x 2.s shark fin drills with kick board between legs R20
400 SNORKEL drills
200 swim down.
5 minutes warm down stretch
20/1/12 Village Gym
Land and weights session
18/1/12 Perry Beeches SC (25m Pool)
.X 2 (400 FC 10r, 300 Back as 100`s K, D, S 10r after 300.) (1400m)
12x 1 Fly Kick Underwater (33m pool) with fins... Rest Heart rate + 50% (400M)
3 X 1000 FC...30r..... (3000M)
400 Gentle FC and Back.
5 minutes warm down stretch
16/1/12 Village (25m pool)
Pre work swim...2000m in under 30 minutes
400 swim down
3/1/12 Village Gym (25mpool)
5 min relaxed warm up stretch..EASY..
Main Set 7 x ( 600`s)
6 x 100`s relaxed warm up choice stroke, well it is the 1st the session of the yr..r20
6 x 100`s f/c of 1.40 ..75% effort (long Bi Stroke 3,5) Paddles
12 x 50`s kick with fins NO board ..1st 25 U/W 2nd 25 choice..15r 80% effort
6 x 100`s f/c 2 100s of 1.40,2 100s of 1.35 2 100s of 1.30(again Bi Breathing)Pull Buoy
6 x 4x1 IM`S reverse order (F/C,B/S,Back ,Fly) 15r
6 x 100`s F/C of 1.25..90% effort ( Bi Breathing for as long as you can )
12 x 50`s IM..(3x50`s on each stroke) 20r
400m swim down
5 to 10 minute stretch..Total 4600m
2/1/12 Village Gym
Land and Conditioning workouts
2/1/12 Village Gym
Land and Conditioning workouts
29/12/11 Village Gym (25m pool)
400m easy swim f/c drills... (400m)
20. X 50,s f/c aim for easy 45sec per 50.. of 1 min (75% effort) (1000m) Paddles
200 easy kick...choice (200m)
3 x 400,s aim for 5.15 or better...going time 6 mins (100 %)....1200m
200 easy kick choice (200m)
10 x 4x1 IM, S of 2.00...75 % effort (1000m) wear T-shirt
200 easy swim choice
20 x 50`s f/c aim for 35 second per 50 or better..(Of 1 min 100% effort) 1000m
400 kick drills with fins...
400 easy swim down...
10 stretch down...6000m done..;-)
400m easy swim f/c drills... (400m)
20. X 50,s f/c aim for easy 45sec per 50.. of 1 min (75% effort) (1000m) Paddles
200 easy kick...choice (200m)
3 x 400,s aim for 5.15 or better...going time 6 mins (100 %)....1200m
200 easy kick choice (200m)
10 x 4x1 IM, S of 2.00...75 % effort (1000m) wear T-shirt
200 easy swim choice
20 x 50`s f/c aim for 35 second per 50 or better..(Of 1 min 100% effort) 1000m
400 kick drills with fins...
400 easy swim down...
10 stretch down...6000m done..;-)
27/12/11 Village Gym (25m Pool
5 min relaxed warm up stretch..EASY..
Main Set..50 x 100`s hitting around 1.20 per 100..
Going of 1.35..try and keep them an even pace..75% effort (paddles,pull buoy,snorkel can be used at different times throughout the set )
Swim down easy chilled 400m choices
10 minute stretch down
Total 5400
23/12/11 Village Gym (25m Pool)
5 min relaxed warm up stretch..EASY..
Warm Up 200 easy FC followed by 4 x 100 (broken down into 50 at 50% effort, 50 at 75% effort) (600)
Kick
8 x 50 (alternate 50 at 100% effort, 50 at 75% effort) (400m)
Pre Main
4x 50`s (25 easy 25 100%) wear t-shirt
4x 50`s (25 100% 25 easy) (400m) wear t-shirt
Main Set
4x 500 (50 at 100%, 200 at even race pace, 50 at 100% hard, 200 at even race pace)
This is a hard swim if done right. Looking too hard of race pace...! Then recover back then 100% again) (2000m)
Try a set with either Pull buoy or Paddles
Try a set with either Pull buoy or Paddles
Swim Down
400 gentle Back and FC....
10 minute stretch down Total..3800m
21/12/11 Village Gym
Land and Conditioning workouts
20/12/11 Village Gym (25mPool )
Land and Conditioning workouts
20/12/11 Village Gym (25mPool )
5 min relaxed warm up stretch..EASY..
Warm up
400m (200 easy, 200 drills)
Kick set 600m
6x100`s Freestyle.1st and 3rd lengths hard, 2nd and 4th recover .30r pull buoy
Main Set
7x400 (straight 16, then14 x2, 10 x8, 8x8, 10x6, 12x6, 16) short rest between each 400, try and mix up the 400 with another stroke not freestyle.)
Pre Warm down
12x1. (Breathing set... breath every 6, 7,8,9,10,11 straight, 11,10,9,8,7. keep an eye on how many strokes it takes you. It will come useful in the weeks ahead.)
Swim down 400m and 10-minute stretch
19/12/11 Village Gym
Land and Conditioning workouts
18/12/11 Perry Beeches (25m pool )
Land and Conditioning workouts
18/12/11 Perry Beeches (25m pool )
Wednesday 23/3/11 ( perry beeches pool 25m)
Warm Up easy 400m
Main Set....(Ladder Set )
5 x 800.s
1st set 800 @
2nd set 2 x 400,s @ 6.00 snorkel
3rd set 4 x 200,s @ 3.00 pull buoy
4th set 8 x 100,s @ 1.30
5th set 8 x 2,s @ 45 sec then 16 x 1,s @ 25 sec
Swim Down 400 mixed strokes
17/12/11 Walsall Gala Baths (33m )
Main set 12 x 400sm
400 warm up every 3rd length back stroke.
400m 90% effort 5.30 or better
400m kick ( 2x 200)
400m 4 x 4x1 IM 20r
400m 90% effort 5.30 or better pull buoy
400m Kick ( 2 x 200 with fins)
400m(6 x 2`s hitting 55 seconds) 15r paddles
400m ( 2 x 200 of 2.45)
400m 2 x 200`s kick)
400m Pull buoy 90% effort 5.30 or better)
400m 12 x 1,s ( 3x1s on each stroke) 15r
400m swim down
10 min stretch
16/12/11 Village Gym
Land and Conditioning workouts
13/12/11 Village Gym (25m )
Land and Conditioning workouts
13/12/11 Village Gym (25m )
WARM-UP: 1,000m ( various drills on any stroke of your choice..)
Main Set
1,500 freestyle @ 22:00 minutes
3 x 500 @ 7:00 (descending, total time faster than the 1,500)
Swim Down 600 m
11/12/11 Perry Beeches (25m)
Nice and relaxed 3000m f/c swim ..str8
( Land Work is also being done twice a week..concentrating in Back, Shoulders,Core,Chest and Triceps
don`t go mad, your not trying to be the next Arnie.!!!)
11/12/11 @ Perry Beeches (25m),
10 minutes stretching...IMPORTANT..!!!
Concentrate on good form on all strokes ALWAYS.!!
Warm Up
800..( 200 swim kick pull swim ) choice stokes BUT no F/C on this set.
Main Se t 3 X 1200 F/C 70% effort
Main Se t 3 X 1200 F/C 70% effort
1200 ( 3 x 400 of 6 minutes)
1200 (6 x 200 of 3 minutes)
1200(12 x 100 of 1min 30 )
try and make all the sets comfortable, want it done an even pace
Warm Down..
1200 (6 x 200 of 3 minutes)
1200(12 x 100 of 1min 30 )
try and make all the sets comfortable, want it done an even pace
Warm Down..
6x2 ..breathing every 5..long stroke..counting strokes again
400m easy swim down
400m easy swim down
5 minutes stretching
10/12/11 @ Walsall Gala (33m pool)
10 minutes stretching
Warm up.
200( 3 x 2`s F/c to Back) 15r
200 (3 x 2,s F/c to Breast) 15r
200 ( 3 x 2`s Back to Breast ) 15r
Main Set..75% effort ( aim to hit 5.45 or better per 400m) 15r
2 x 400`s F/C Full
2 x 400`s Pull Buoy
2 x 400,s Paddle & Pull Buoy
2 x 400,s Full & Snorkel
2 x 400`s Paddles, Pull Buoy & Snorkel
Kick & Full Set ( fins , but NO Board)
200 (3 X 2`S up u/w Fly Kick back Full Fly ) 20r
200 (3 x 2`s up back kick, back full stroke) 20r
200 (3 x 2`s up f/c kick back full f/c use snorkel) 20r
400m easy swim down
5 minute stretch down.
Total.5600m.
8/12/11 Village leisure club (25m)
10 minute Stretching.
400m( 2x200`s choice stroke drills not F/C ) easy,nice and relaxed.
Main set...75% Effort (Aim to Hit 2.45 per 200) R15
10 x 200`s
2 x 200`s paddles
2 x 200`s Pull Buoy
2 x 200`s Pull Buoy and Paddles
2x 200`s Full with Snorkel
2 x 200,s Pull Buoy ,paddles and Snorkel
Kick Set 80% EFFORT 20R
4 X 100`S f/c going off 2.00 minutes
400 easy swim done
5 minute stretch.
Total 3200m
10 minute Stretching.
400m( 4x100 each stroke drills) easy,nice and relaxed.
Main set... (Aim to Hit 1.20 per 100) R15
21 x 100`s ( use Paddles and Snorkels for this set)
Kick Set...Fins, NO board
8 x 25`s U/W Fly Kick R20
Kick and Full set..(with fins) 20R
4 x 50`s (25 fly U/W,25 fly full stroke)
4 x 50`s ( 25 Back kick,25 back full)
4 X 50`s (25 kick f/c,25 f/c full..try snorkel on this set)
400 easy swim done
5 minute stretch.
Total 3700m
4/12/11 @ Perry Beeches (25m),
10 minutes stretching...IMPORTANT..!!!
Concentrate on good form on all strokes in this warm up
400m easy choice Full (at least 3 different strokes)
400m easy choice Kick (at least 3 different strokes)
300m reverse IM Full...(3 lengths on each stroke)
300m reverse IM Kick...(3 lengths on each stroke)
200m Full (25.f/c, 25 No 1 form)
200m Kick (25.f/c, 25 No 1 form)........(1800m)
Main Set...90% effort...F/C
3 x 100,s f/c (aim 1.10 or better) 30r after each 100
1 minute rest
3 x 200,s f/c (aim 2.20 or better) 30r after each 200.
100 easy swim down....(1000m)
Starts, Turns and Finishes set...important..!! (500m)
F/C drills...600m various...
200m easy swim down
5 minutes stretching
3/12/11 @ Walsall Gala (33m)
10 minutes stretching
200m full every 3rd length back
200m full every 3rd length breast
200 Kick (2 f/c 2 back 2 breast)
3 x 2,s F/c full 1st length head up 2nd length head up sculling (try and get chest high in the water with head up...work those legs)
3 x 2s F/c Pull 1st length head up 2nd length head up sculling (try and get chest high in the water with head up...work those arms...NO KICK)
Main Set 10 x 300`s F/C 70% effort.. 20r or of 4.45...
2 x 300`s Full
2 x 300,s Pull buoy
2 x 300 Paddles Full
2 x 300,s Paddles and Pull Buoy
2 x 300,s Snorkel Full
Think about stroke for the whole set..!! Tempo, catch. Bi breathing, kicking from the thigh not the knees, hip movement through the pull
Kick...8 x 100 (set done twice) with Fins No Board
100... (1ST L F/C, 2ND L Under water, 3RD L F/C)
100 ( F/C , U/W,Back)
100 (f/C .U/W, Choice)
400m Swim down Choice
5 minutes stretch
Total 5200m
1/12/11 Village leisure club (25m)
10 minute Stretching.
400m easy F/C...nice and relaxed.
Main set...1 hour timed and distance recorded swim.
It’s never fun but its great gauge of improved fitness through the winter...should be done at least once a month...learn your pacing...a good swim 4000m in the hour
400 easy swim done
5 minute stretch.
Total 4800m
Swan Pool @ Sandwell Valley (11/12/14/18/1921/25/26/28 of Sept)
Averaging between 3 and 6 laps ( 800m approx each lap )
Walsall Gala Baths 33m pool (12/15/19/22/25 Sept)
Averaging 4 to 5k per session
Perry Beaches Pool 25m (14/18/21/25/28 Sept)
3 to 4k a session drill and sprint work
David Lloyd Gym Pool 25m (13/16/17/20/25/27)
3 to 4k..mainly speed and tempo work
Friday 24/6/11 David Lloyd pool 25m
25 x 100s of 1.30....chilled swim..
Wednesday 22/6/11 @ Swan Pool
6 laps
Monday 20/6/11 @ Swan Pool
6 laps (2 1/2 miles )
Sunday 19/6/11 @ Derwentwater & Swan Pool
3.8k race ( Paul )
8 Laps ( approx 3 1/2 miles ) Gaz .Rob & Richard
Saturday 18/6/11 @ Lake Windermere
1 mile race ( nigel,jen,kev,nicky liz)
Friday 17/6/11 @ Lake Windermere
2 miles race ( daz )
Thursday 16/6/11 David Lloyd Pool 25m
25 x 100m of 1.35 ( target time 1.20 or better per 100m)
Wednesday 15/6/11 @ Swan pool
6 laps ( Approx 2 1/2 miles ) stroke work
Monday 13/6/11 @ Swan Pool
6 laps ( approx 2 1/2 miles )
Saturday 11/6/11 @ Swimmers Beach Dover..
2 hour swim ( approx 5 miles )
Sunday 5/6/11 @ Swan Pool
8 laps done ( 800m approx per lap)
Saturday 4/6/11 @ Brownsea Island
1hr swim to the Island in Dorset
Friday 3/6/11 Lulworth Cove
1hr swim done
Thursday 2/6/11 Kalkan.Turkey
1hr swim done
Wednesday 1/6/11 Swan Pool, Sandbanks,Kalkan.Turkey
6 laps of the Swan...
1hour in Kalkan.Turkey
45 minutes in Sandbanks Dorset
Monday 27/5/11 @ Swan Pool and Swanage Bay
6 laps ( 800m per lap) Gaz,Doug.Rich,Nicky
2hrs done around Swanage Bay Dorset..
Sunday 26/5/11..@ Swan Pool and Bournemouth
7 laps of The Swan ( 800m per lap) Rich, Doug, Gary, Nicky
1hr 30 in Bournemouth Paul
Saturday 25/5/11...@ Swanage and Turkey and Worcs
Paul ,2 hrs in Swanage Bay.
Rob 2 hrs Kalkan Bay Turkey..
Darran 4k @ Worcester
Great swimming so far this week..17 laps of the swan done in 4 days..
Session4/5/11 Evening swim @ Swan Pool (approx 800m per lap)..
5 laps done..good swim by all.
( 57f water temp..a little windy, beautiful sun set.!)
2/5/11 Evening swim @ Swan Pool ( approx 800m per lap)
6 laps done...Very hard swim..
(56f water temp, blowing a gale.!!, Bloody Freezing)
1/5/11 Morning Royal Swim @ Swan Pool ( Approx 800m per Lap)
6 laps done..good swim today
( 58f water temp, no wind, beautiful sunny morning)
30/4/11 Morning swim @ The Gala Baths Walsall 33.3m Pool
warm up easy 1000m swim..
main set 3 x 1000,s...75% effort...@ 15.30
1000 kick ( various sets , with and with out fins ..swimmers choice how they swim the set )
swim down 600m easy choice stroke
Sunday 1/5/11 @ Swan Pool in Sandwell Vally (Approx 800m per lap)
6 LAPS Done
Saturday 30/4/11 @ Walsall Gala Pool 33.3
5 x 200, kick
5 x 400,s 95% effort..( broken sets into 4x100 @ 1.20, 3x4,s @ 1.40, 2 x 200,s @2.40,
6 x 2,s @ 50 seconds, 400 str8 @ 5.15)
after each 400, comes a 200 kick and so on..
Thursday 28/4/11 @ Walsall Gala Pool 33.3m
MAIN SET..3000M Str8 swim..75% effort..just a chill swim
Wednesday. 27/4/11 @ Perry Beeches Pool 25m
WARM UP..600M
MAIN SET 6 x 400,s..( 3 x 400 kick) 3 x 400 fast..95 % effort ..5.15 target
WARM DOWN 600M
Monday 25/4/11 ..No Swimming Bank Holiday.!!
Sunday 24/4/11 @ Swan Pool in Sandwell Valley
5 laps done ( approx 800m per lap )
we had a good swim..the 5 laps swam in 53 minuets)
Saturday 23/4/11 @ Walsall Gala Pool 33.3
WARM UP.easy 400m
MAIN SET 3 x 1000, 2 x00, 3 x 2,s
5x400
1 st 400 ( 2 x 200,s kick)
2nd 400 ( 4 x 100,s @1.20)
3rd 400 ( 4 x 100 kick )
4th 400 ( 6 x 2,s @ 50 sec)
5th 400 ( 12 x 1 kick..fly underwater)
WARM DOWN 400M
Saturday 23/4/11 ( Walsall Gala Pool 33.3)
WARM UP.easy 400m
MAIN SET 3 x 1000, 2 x00, 3 x 2,s
5x400
1 st 400 ( 2 x 200,s kick)
2nd 400 ( 4 x 100,s @1.20)
3rd 400 ( 4 x 100 kick )
4th 400 ( 6 x 2,s @ 50 sec)
5th 400 ( 12 x 1 kick..fly underwater)
WARM DOWN 400M
Sunday 17/4/11 (Swan Pool half a mile lap)
3 laps done (1 1/2 miles roughly swam)
Saturday 16/4/11 ( Walsall Gala Pool 33.3)
WARM UP.easy 400m
MAIN SET 50 x 100,s @ 1.30
WARM DOWN 400M
Thursday 14/4/11 ( Walsall Gala Pool 33.3)
WARM UP.easy 400m
MAIN SET 40 x 100,s @ 1.30
WARM DOWN 400M
Wednesday 13/4/11 (Perry Beeches Pool 25m)
WARM UP..200M
MAIN SET 20 x 200s 3.00 F/C
WARM DOWN 200M
monday 11/4/11 (Walsall Gala pool 33.3m)
WARM UP..600M
MAIN SET: 3 X 1000
5 x 200s @ 2.45... 100 rest recover
15 x 2s odd numbers kick with fins, even numbers F/C breathing every 7...
10 x 100,s @ 1.20
SWIM DOWN: 400 Mixed Stroke
45 minutes swimming today..felt great..water a bit warmer today
11...!!!! 2 miles roughly swam
Saturday 9/4/11 (Walsall Gala pool 33.3m)
WARM UP..600M
MAIN SET: 3 X 1000
3 x 300s @ 4.20... 100 rest recover
15 x 2s odd numbers kick with fins, even numbers F/C breathing every 7...
10 x 100,s @ 1.20
SWIM DOWN: 400 Mixed Stroke
Thursday 7/4/11 ( Walsall Gala Pool 33.3)
WARM UP.easy 400m
MAIN SET 3X1000,s @ 15.30 ..75% effort.. working in open water technique
WARM DOWN 400M
Wednesday 6/4/11 (Perry Beeches Pool 25m)
WARM UP..200M
MAIN SET 20 x 100s 1.25 F/C
WARM DOWN 200M
Tuesday 5/4/11 (David Lloyd Pool 25m)
easy 2500 swim..no rush, no going time..just enjoyed swimming with no pressure.
felt great
Monday 4/4/11 (Walsall Gala Pool 33.3)
WARM UP.600 mixed every 3rd lengh choice ( not F/C )
MAIN SET 3 X 1200s
6 x 200,s @ 2.45
200m rest swim
4 x 300 @ 4.15
200m rest swim
1 x 1200 @ 16.00 ( push it...!)
KICK SET..6X 100,s F/C KICK ( 2 FLY,2BACK.2 F/C KINS NO BOARD)
felt great
Monday 4/4/11 (Walsall Gala Pool 33.3)
WARM UP.600 mixed every 3rd lengh choice ( not F/C )
MAIN SET 3 X 1200s
6 x 200,s @ 2.45
200m rest swim
4 x 300 @ 4.15
200m rest swim
1 x 1200 @ 16.00 ( push it...!)
KICK SET..6X 100,s F/C KICK ( 2 FLY,2BACK.2 F/C KINS NO BOARD)
20 minutes just trying to get used to the
8 degrees water...short sprints.about 25m long..
it was good 1st time
8 degrees water...short sprints.about 25m long..
it was good 1st time
Saturday 2/4/11 (Walsall Gala pool 33.3m)
MAIN SET:
6 x 300s @ 4.20
9 x 200s @ 2.50
18 x 100,s @ 1.30
SWIM DOWN: 400 Mixed Stroke
MAIN SET:
6 x 300s @ 4.20
9 x 200s @ 2.50
18 x 100,s @ 1.30
SWIM DOWN: 400 Mixed Stroke
WARM-UP: 600 Mixed strokes
MAIN SET:
40 x 100s @ 1.30 ( aim for 1.20 per 100)
SWIM DOWN: 400 Mixed Stroke
WARM-UP: No Time ( only half hour to train)
MAIN SET:
Timed 30 Minute Swim..(Aim For 2000m Plus in 30 )
SWIM DOWN: 400 Mixed Stroke
WARM-UP: 600 Mixed strokes
MAIN SET:
1,500 freestyle @ 21:00 minutes
3 x 500 @ 7:00
15 x 100 @ 1:30
SWIM DOWN: 400 Mixed Stroke
WARM-UP: No Time ( only 45 minute session )
MAIN SET:
1,500 freestyle @ 21:00 minutes
15 x 100 @ 1:35 ( target 1.25 or better per 100)
SWIM DOWN: No Time
WARM-UP: 600 Mixed strokes
MAIN SET:
40 x 100s @ 1.30 ( aim for 1.20 per 100)
SWIM DOWN: 400 Mixed Stroke
WARM-UP: No Time ( only half hour to train)
MAIN SET:
Timed 30 Minute Swim..(Aim For 2000m Plus in 30 )
SWIM DOWN: 400 Mixed Stroke
WARM-UP: 600 Mixed strokes
MAIN SET:
1,500 freestyle @ 21:00 minutes
3 x 500 @ 7:00
15 x 100 @ 1:30
SWIM DOWN: 400 Mixed Stroke
WARM-UP: No Time ( only 45 minute session )
MAIN SET:
1,500 freestyle @ 21:00 minutes
15 x 100 @ 1:35 ( target 1.25 or better per 100)
SWIM DOWN: No Time
Thursday 24/3/11 ( Walsall Gala Pool 33.3)
1,500 freestyle @ 22:00 minutes
3 x 500 @ 7:00 (descending, total time faster than the 1,500)
5 x 300 @ 4:15 (descending, total time faster than the 3 x 500 combined)
15 x 100 @ 1:25 (descending, total time faster than the 5 x 300 combined)
Swim Down 600 m
Wednesday 23/3/11 ( perry beeches pool 25m)Warm Up easy 400m
Main Set....(Ladder Set )
5 x 800.s
1st set 800 @
2nd set 2 x 400,s @ 6.00
3rd set 4 x 200,s @ 3.00
4th set 8 x 100,s @ 1.30
5th set 8 x 2,s @ 45 sec then 16 x 1,s @ 25 sec
Swim Down 400 mixed strokes
Monday 21/3/11 ( Walsall Gala Pool 33.3m )
Warm Up 400m
Main Set ( v tough set )
5x 400,s f/c @ 5.50
2 Minutes Rest
5 x 200,s f/c @ 2.45
2 Minutes Rest
5 x 100,s f/c o@ 1.20
2 Minutes Rest
5 x 2 lengths of @ 50 seconds
2 Minutes Rest
5 x 1,s @ 25 seconds or better
Swim Down 400m ( you will need it )
Sunday 20/3/11 ( Perry Beeches Pool 25m)
Warm up 800m F/C
Main Set
20 x 100s FC range @ 1.40 to 1.15..
Kick Set
8 x 50,s Fly with fins ( 1st 25 under water, try 2 if possible)
Warm Down 400m
Saturday 19/3/11 ( Walsall Gala Pool 33.3m)
Main Set
6 x 400,s of 6.05.....target 5.40 or better for every 400
6 x 200,s of 3.05.... target 2.40
6 x 100,s of 1.35.....target 1.20
6 x 2,s of 1.05........ target 50 sec
6 x 1,s of 35 ......... target 20..!
Swim Down
gentle 400
Thursday 17/3/11 ( Walsall Gala Pool 33.3m)
Warm Up
400 F/C stroke drills
Main Set
1 hour swim.! note distance
Kick Set.
6 x 100.s f/c kick fins
Warm Down
6 x 2 good long guiding stroke ,breathing every 6
Wednesday 16/3/11 ( Perry Beeches Pool 25m)
Warm up
1000m relaxed swim
Main Set
4 x 800,s make each 800 faster than the last..(HARD SET)
Kick
400 kick choice
Swim down
4x100,s backstroke
Monday 14/3/11 ( Walsall Gala Pool 33.3m)
Warm Up
400 m f/c head up every third length
Main Set
15 x 200,s of 3.00 Target Time 2.40 or better for each 200
Kick Set
8 x 100,s kick with fins.. ( 4-off f/c 4 off choice stroke)
Swim Down
12 x 1 underwater..!!
Saturday 12/3/11 ( Walsall Gala pool 33.3yrd )
Warm Up
1400 ( 400m F/C then 300 choice stroke Drills K,D,S ) repeat twice
Pre Main
8 x 100 kick with fins..odd 100,s F/C kick even 100,s choice stroke kick
Main Set..
20 x 100,s going time 1.30, ( trying to swim each 100 in 1.15 or better)
Warm Down.
400 choice stroke drills
Thursday 10/3/11 ( David Lloyd Pool 25m and 100 degree's )
Warm Up..
600m ( 200 swim 200 kick 200 pull )
Main Set..
25 x 100 F/C with paddles and Pull Buoy
5 x 100,s (3 off 1.30 2 off 1.35 )
5 x 100,s (3 off 1.25 2 off 1.30 )
5 x 100,s (3 off 1.20 2 off 1.25 )
5 x 100,s (3 off 1.15 2 off 1.20 )
5 x 100,s (3 off 1.10 2 off 1.15 ) try and hang on to set if possible...!!!
Warm Down..
400m easy swim down any stroke..
Tuesday 8/3/11 ( David Lloyd pool 25m )
1400 ( 400m F/C then 300 choice stroke Drills K,D,S ) repeat twice
Pre Main
8 x 100 kick with fins..odd 100,s F/C kick even 100,s choice stroke kick
Main Set..
20 x 100,s going time 1.30, ( trying to swim each 100 in 1.15 or better)
Warm Down.
400 choice stroke drills
Thursday 10/3/11 ( David Lloyd Pool 25m and 100 degree's )
Warm Up..
600m ( 200 swim 200 kick 200 pull )
Main Set..
25 x 100 F/C with paddles and Pull Buoy
5 x 100,s (3 off 1.30 2 off 1.35 )
5 x 100,s (3 off 1.25 2 off 1.30 )
5 x 100,s (3 off 1.20 2 off 1.25 )
5 x 100,s (3 off 1.15 2 off 1.20 )
5 x 100,s (3 off 1.10 2 off 1.15 ) try and hang on to set if possible...!!!
Warm Down..
400m easy swim down any stroke..
Tuesday 8/3/11 ( David Lloyd pool 25m )
Warm Up ..
400 F/C drills
Main Set
12 x 100,s F/C of 1.20
1 minute rest
12 x 50,s F/C of 40 seconds
1 minute rest
12 x 1,s F/C of 20 seconds
Kick Set..
6 x 1,s Fly with fins under water..20 seconds rest each length
6 x 1,s F/C with fins under water 20 seconds rest each length
6 x 1,s Back with fins..fly under water start as far as you can, the finish with backstroke kick..20 sec Rest
Warm Down..
200m back , 200m breaststroke, 200 F/C
Monday 7/2/11( Walsall gala 33.3 yard pool)
Warm Up...
400 F/C every third length every 6th stroke, head up for 4 strokes repeat for for the lenght
Main Set
4 x 1000s F/C
1st 1000 ( 2 x 500,s of 7 minutes )
one minute rest
2nd 1000 ( 200m 95% effort of 2.35, 2x 100,s 70% effort of 1.40,
3 x 2 95% effort of 55 seconds 2 x 100,s 70% effort of 1.40, 200 100 % effort of 2.30)
one minute rest
3rd 1000 ( 400m 95% effort of 5.20, easy 100m 1.45. 400m 95% effort 5.20,
easy 100m 1.45)
one minute rest
4th 1000 kick set
200m ( 3 x 2 backstroke with fins )15R
200m ( 6x1 fly kick under water ) 30R tough set.!
200m ( 2 x100 F/C kick with fins 100% effort) 30R
200m ( 3 x 2 backstroke with fins ) 15R
200m ( 6 x 1 fly kick under water ) 30R VERY TOUGH SET.!!
Warm Down
400m gentle swim down any stroke.
Saturday 5/3/11 ( Walsall gala baths 33.3 yard pool )
Warm Up..
600m F/C DRILLS
Main Set...
4000m F/C
5 X 400,s of 5.45
5 x 200,s of 2.50
5 x 100,s of 1.25
5 x 2 lengths of 55 seconds
5 x 1 lenghts of 30 seconds
Warm down.
400m choice swim
Wednesday 2/3/11
Warm Up..
500 F/C Open Water Drills..(head Up every 6-8 strokes etc.. (fast sprints for half a length and recover and keep repeating with head up )
Main Set..
5 x 400`s of 5.50 F/C
5 x 200,s of 2.50 F/C
5 x 100,s of 1.25 F/C
5 x 50s of 40 seconds F/C
5 x 1`s of 20 seconds F/C
Warm Down. 200 - 400m easy backstroke and F/C
Monday 28/2/11
Warm Up,..
400 gentle F/C drills
Main Set
4 x1200 F/C (no rest between 1200s)
1200 (straight) of 16.45 minutes
400 kick fins of 7 minutes
1200 broken into 6 x 200`s of 2.50
400 kick fins again of 7 minutes
1200 broken down in 4 x 300`s of 4.15
400 kick with fins of 7 minutes.
swim down:
200 gentle swim
Sunday 27/2/11
Warm Up
1500m ( broken into 400m F/C, 100 Back repeat 3 times) 15 r after each 500
Pre Main..
6 x 100 F/C Kick with fins..( 75m and at 75% effort last at 25m 110 %) 15 r
Main Set,
9 x 200s F/C ( 1st 200 of 3 minutes, 2nd 200 of 2,50 3rd 200 of 2.40 repeat 3 times)
Warm Down..
400m easy paced choice swim
Saturday 26/2.11
warm up:
200m f/c Stroke drills.
Main Set..
5 x 1200 (no rest between 1200`s)
1200 straight..of 17 minutes
400 kick with fins 75% effort
1200 Broken down into 3 x 400 of 5.45
400 kick with fins 100 % effort
1200 6 x 200s of 3 minutes
400 kick with fins 75 % effort
1200 broken down into 12 x 100s of 1.30
Swim Down
400 choice stroke ..( this in must swim down after main set.!)
Thursday 24/2/11
Warm Up..
600m ( broken down into 300 f/c, 200 back, 100 f/c) 10 r
Main Set
15 x 200s of 3 minutes ..( try and swim at good even pace 75% effort)
Kick
5 x 200s Kick with Fins.(.tough set after the main set of 200,s )
Warm Down
400m Backstroke drills.
Monday 21/2/11
Warm Up:
1000m ( broken into 300m F/C,200 Back, 100 F/C, 3 4x1 Medleys)
Pre Main.
9 x 100`s kick with fins no floats
( broken down into 3 x 100,s fly..1st len fly swim,2&3 len kick)
repeat the same on backstroke and and F/C) 15R per 100
Main Set
20 x 100s F/C (Broken down into 1st 10 x 100s of 1.30, 2nd 10 x 100s of 1.25)
Swim Down
400 swim down back and f/cW
Wednesday 16/2/11
Warm up
1000 FC Build from easy to medium/fast throughout the swim (1000)
Main set
15 X 200 FC Off 3.00 minutes(3000)
Sub set Fins
6 X 200 FC Kick 20R
Swim Down
400 gentle F/C
Tuesday 15/2/11
Warm Up 600 F/c stroke drills
Main Set 20 x 100 F/C
4 x 100.. ( 2 x 100`s off 1.20 , 2 x 100`s 1.40 )
4 x 100.. ( 2 x 100`s of 1.20 , 2 x 100`s 1,35 )
4 x 100.. ( 2 x 100`s of 1.20 , 2 x 100`s 1,30 )
4 x 100.. ( 2 x 100`s of 1.20 , 2 x 100`s 1,25 )
4 x 100.. ( 4 x 100`s of 1.20 )
Kick Set..4 x 100 kick with fins..10r
warm Down 400m
Sunday 13/2/11
Warm up. 600M f/c ( every 4th len swim head up)
Pre Main 9 x 100 kick and swim with fins.(no kick board )
3x100 ( 1st len fly kick,2nd len fly full stroke ,3rd len kick ,4th fly full stroke )
3x100 same but on F/C
3x100 same but Backstroke
Main Set 3x300 of 4.15
100 ez.
warm down. 400 stroke drills
Saturday 12/2/11.
Warm Up. 400m gentle F/c
Main Set.. 1hr 30 min TIMED SWIM.!!
Wednesday 9/2/11
Warm Up and Main Swim...
800 f/c, 2 x 400 Kick (with fins), 800 f/c , 400 kick, 800m f/c, 200 kick, 400 f/s 15r (4200)
Swim Down..400m Gentle swim..
Tuesday 8/2/11
Warm up: 400 FC gentle.
Test Swim: 60 minute timed swim, this needs to be an all out effort swim.
(Distance swam to be recorded and used as an indication of improved fitness)
Swim down: 400 mixed strokes
Test Swim: 60 minute timed swim, this needs to be an all out effort swim.
(Distance swam to be recorded and used as an indication of improved fitness)
Swim down: 400 mixed strokes
Monday 7/2/11
Warm Up: 400m every 3rd length b/s
Pre main: 6 x 100 kick broken in 1st length fly, 2nd back, 3rd F/C 15R
(fins, but no kick boards)
Main Set: 3 x 1200.
1st 1200..(400 of 6 min, 2 x 20, 40 of 3 min, 4 x 100 of 1.30)
2nd 1200..(4 x 100 0f 1.30, 400 of 5.45 2 x 200 of 2.50)
3rd 1200..(2 x 200 of 2.40, 4 x 100 of 1.25, 400 of 5.30) 2 minutes rest between each 1200
Swim Down: Gentle 400 choice..
Sunday 6/2/11
Warm Up: 400 stroke drills.
Per Main: 9 x 100 (3 x100 fly, 3 x 100 back, 3 x 100 F/C) 15R
(kick fins, no boards)
Main Set 16 x 100 f/c
1st set 4 x 100 (2 100s of 1.40, 2 100s of 1.35)
2nd " 4 x 100 (2 100`s of 1.35 2 100s of 1.30)
3rd " 4 x 100 (2 100s of 1.30, 2 100s of 1.25)
4th " 4 x 100 (2 100s of 1.25, 2 100s of 1.20) 30r after each set
Warn Down: 400 Choice.
Thursday 3/2/11
Warm Up:1000 warm up (300, 200, 100 and 3 4 x 1 medleys) 15r
Pre Main..8 X 100s Kick with fins..!(4 x 100 f/s, 4x100 fly..1st and 3rd length under water) 20r
Main Set. 20 x100 going off 1.30 per 100
Warm Down 400 gentle choice stroke
Monday 31/1/11,
Warm Up 1600m (300, 200, 100 3 4x1 medleys, 100, 200, 300)
Pre Main 1000m Kick with fins and boards. (3x100, 3x2, 3x1, 3x2, 3x100) last length of each set 100%
Main Set: 3 x 400 0f 5.30.. swim within yourself..75% effort
Warm Down 400 gentle Backstroke
Pre main: 6 x 100 kick broken in 1st length fly, 2nd back, 3rd F/C 15R
(fins, but no kick boards)
Main Set: 3 x 1200.
1st 1200..(400 of 6 min, 2 x 20, 40 of 3 min, 4 x 100 of 1.30)
2nd 1200..(4 x 100 0f 1.30, 400 of 5.45 2 x 200 of 2.50)
3rd 1200..(2 x 200 of 2.40, 4 x 100 of 1.25, 400 of 5.30) 2 minutes rest between each 1200
Swim Down: Gentle 400 choice..
Sunday 6/2/11
Warm Up: 400 stroke drills.
Per Main: 9 x 100 (3 x100 fly, 3 x 100 back, 3 x 100 F/C) 15R
(kick fins, no boards)
Main Set 16 x 100 f/c
1st set 4 x 100 (2 100s of 1.40, 2 100s of 1.35)
2nd " 4 x 100 (2 100`s of 1.35 2 100s of 1.30)
3rd " 4 x 100 (2 100s of 1.30, 2 100s of 1.25)
4th " 4 x 100 (2 100s of 1.25, 2 100s of 1.20) 30r after each set
Warn Down: 400 Choice.
Thursday 3/2/11
Warm Up:1000 warm up (300, 200, 100 and 3 4 x 1 medleys) 15r
Pre Main..8 X 100s Kick with fins..!(4 x 100 f/s, 4x100 fly..1st and 3rd length under water) 20r
Main Set. 20 x100 going off 1.30 per 100
Warm Down 400 gentle choice stroke
Monday 31/1/11,
Warm Up 1600m (300, 200, 100 3 4x1 medleys, 100, 200, 300)
Pre Main 1000m Kick with fins and boards. (3x100, 3x2, 3x1, 3x2, 3x100) last length of each set 100%
Main Set: 3 x 400 0f 5.30.. swim within yourself..75% effort
Warm Down 400 gentle Backstroke
Warm Down 400m Gentle any stroke
Monday 10/01/11 & Thursday 13/01/01
Warm Up...
X 2 ( 400 FC 10r, 300 Back as 100`s K,D,S 10r after 300.) (1400m)
Pre Main..
12x 1 Fly Kick Underwater (33m pool) with fins.. Rest Heart rate + 50% (400M)
Main Set..
3 X 1000 FC...30r.....(3000M)
Swim Down..
400 Gentle FC and Back.
Wednesday 12/01/11
Warm UP..
300 FC, 200FC,100FC..3 x(4X1 Medleys), 100 easy swim (1000m)
Drill Work.
5x 100 backstroke . 1st V catch up, 2nd arm by side Catch up,3rd spin out back,4th twist back with fc 5 stroke back turn on your front 5 fc and so on. 5th ( 4x1`s) sprint kick.
5x100s fc ( broke down into 4x1s of 25 second per len, 4th 1 choice..)15r per 100. (1000m)
Main Set
3X 300 FC of 4.15 .. good even paced swim.
followed by easy 100 recover (1000)
Sprints.
4 x 50 choice..race pace of Starting blocks...times to be taken and Noted..!!100% effort.(200)
Warm Down
200 easy Back.(200)
Saturday 15/01/11
warm up
400 fc/back gentle work out (400m)
Main Set..
1hour 15 minutes straight swim..( working on an even paced..its a hard swim to do) (5000m)
Warm Down.
easy gentle 400m choice (400m)
Sunday 16/01/11
Warm up..
200 easy FC followed by 4 x 100 ( broken down into 50 at 50% effort, 50 at 75% effort) (600)
Kick
8 x 50 ( alternate 50 at 100% effort, 50 at 75% effort) (400m)
Pre main
4x 50`s ( 25 easy 25 100%)
4x 50`s ( 25 100% 25 easy) ( 400m)
Main Set..
4x 500 ( 50 at 100%, 200 at even race pace , 50 at 100% hard, 200 at even race pace)
this is a hard swim if done right..looking to hard of race pace...! then recover back then 100% again) (2000m)
Swim Down
400 gentle Back and FC....
Sunday 09/01/11 and Thursday 06/01/11
Warm up
easy swim, long strokes, loosen up.!
X3 ...(400 F/C ..10R , 100 back ...10R ) (1500m Total)
Pre Main..
work of heart rates, Push heart rate MAX.!
6 X 100 FC kick with Fins and Boards.! 30R...(600M)
Main
3 X 400 FC..Medium Pace..30R....(1200M)
Swim Down..
Its Important to do swim down, even if we don`t complete the whole session.we need to get the lactic acid out of our ageing muscles.!!!
400m Gentle swim F C /or back (400)
Monday 03/01/11 and Saturday 08/01/11
Warm Up..
X2 400 FC 10R , 300 Choice as 100s Kick, Drill and Swim..10R after 300 (1400m)
Pre Main.
8 X 100s..FC Kick with Fins and Boards (800)
Main..
20 X 100s FC off Current PB + 50% ( 2000)
Swim Down..
400 Gentle swim FC or Back.. (400)
Monday 13/12/10 33m pool
Warm up..400 ( 300 free 100 back)
Main Set 8 x 400 ( 12, 10x2, 8x4,6x6,4x8,2x10,12, 12x1) mixing the set up, fast and slow, different strokes.
Warm Down 400.
Thursday 16/12/10 33m pool
Warm Up..400M (choice drills)
Main Set 6x600 (1st set 600,2nd set 200,2x100,3x2, 3rd set 3x4,3x2 4th set 6x1, 200 6x1,5th set 3 x200, 6th set 600) working of a 100 time of 1.30.! hard set..
Warm Down 400
Saturday 18/12/10 33m pool
Warm Up 400M drills
Main Set..3 x 600M...fast ..going of 1.20 per 100 pace..( very hard, lots of rest ) follow that with 12x1 sprint drills( 50-50 sprints, under water and then sprint etc)
Warm Down 400M...
Monday 6/6/10 33m pool
Warm up 400 (200 easy, 200 drills)
Kick Set..600..( 6x100`s Freestyle ..1st length hard, 2nd recover 3rd hard..30 sec rest between each 100)
Main Set..7x400 ( straight 12, then 10x2,8x4,6x6,4x8,10x8,12) short rest between each 400, try and mix up the 400 with another stroke not freestyle..!!)
Warm down..12x1.( breathing set..... breath every 6, 7,8,9,10,11 straight,11,10,9,8,7.. keep an eye on how many strokes it takes you..!! will come use full in the weeks ahead.!!)
Thursday 9/12/10 33m pool
Warm Up 800..( 200 swim kick pull swim ) choice stokes.
Main Set 3 X 1200 ( 3 x 400 of 6 minutes)
(6 x 200 of 3 minutes)
(12 x 100 of 1min 30 )
try and make all the sets comfortable, using it as way of swimming an even pace.
Warm Down..6x2 ..breathing every 5..long stroke..counting strokes again
Saturday 11/12/12 33m pool
Warm UP. 400 mixed strokes..
Main set ..A straight 1 Hour swim.. (looking to pace yourself throughout the swim..!! its not about the distance , all about the time.!!)
Warm down..200 Easy backstroke..
Monday 29/11/10 33m pool
Warm up: 800( 200 swim, kick, pull, swim )
Main Set: 25x100 (going off 1.35 ) swimming at 80% do some of he set with paddles, and pull buoy.
swim down: 400 skill drill..
Thursday 2/12/10
Warm up: easy 400m choice..
Main Set: 3x400,4x300,6x200...done as one swim..! no rest. showed i like this because we swam at 2 paces..with out stopping..so for the 3x 400 is was 400 hard 400 skill and recover and 400 hard, then onto the 300 and so on..its hard swim.!
Swim Down.400 skill drills.
Saturday 4/12/10
Warm Up : 1000 drills ( 200 swim,kick,pull catch up swim)
Main Set: 100% effort swim as Coach Marsh advised.
500m (100%) 100m recover swim (we still did drills on the recovery swim)
400m "" ""
300m "" ""
200m "" ""
100m "" ""
50 m "" ""
1 L "" ""
Swim Down 400m easy drills.
Monday 22/11/10 33m pool
Warm Up: 600..( 3x200..1st 200 Freestyle, 2nd 200 backstroke,3rd 200 choice stroke)
Main Set: : 3600..(6 x 600..1st 600 Straight, 2nd 600 (3x200) ,3rd 600 straight , 4th 600 (6x100) ,5th 600 straight , 6th 600 ( 300x200x100) ) have almost no rest after each swim..only 10 seconds at most.!!. try to swim at even pace, well within our selves.., looking to double this set this set to 12x600 by end of January 2011.
Swim Down:..Easy paced 400..still thinking of stroke technique even though its our warm down swim.
Thursday 25/11/10 33m pool
Warm up:..600..( 3x200..1st 200 freestyle , 2nd 200 freestyle Pull, 3rd 200 freestyle )
Main Set...Pyramid ..(100,200,300,400,500,400,300,200,100) working at a good pace..its meant to be a hard swim don`t be scared of it. working on 1min 30sec per 100..
Swim Down:...nice 6x2..backstroke 1st length choice 2nd length
Saturday 27/11/10 33m pool
Warm Up: .. 600 easy paced..thinking bi lateral breathing, thinking a strong long stroke,
Main Set: ..7x400( 2x400, 4x200,3x4,4x100,6x2) again working at a good pace, maybe 80%.only resting for 5 seconds after each swim..its our way to keep record of the distances we are doing and trying to make it a little more interesting than just doing a 2800m stright off..
Swim Down: Nice easy 6x1 choice..
Thursday 18/11/10 Walsall Gala (33m Pool)
Warm Up: 800..( 4x200 swim kick pull swim)
Main Set: 6x 500 We are going to be doing a lot of two paced swimming over the next 3 or 4 months. as we think its great way to set yourself up for a channel swim . we expect to face different
condition in the channel, so working hard and then recovering whilst still continue to swim is we feel at must to train for.. ..
So this set is done as a straight 500m swim ..but with in the 500 its broken down as 5x100`s , the 100 hundred at 90% effort ,2nd 100 used to recover but use it as skill hundred and not just a easy hundred so try bi lateral breathing, or catch up or kick,3rd hundred 90% effort, 4th 100 skill , 5th 100 90% . 30 seconds rest the go again until the 3000 is finish..
Swim Down: 400 choice any stroke
Saturday 20/11/10 Walsall Gala (33m Pool)
Warm Up : 600..freestyle drills... Chose between catch up, single arm, kick, bi lateral breathing etc.. Remembering to try and reach out as your fingers enter the water , then and as you pull , remember to finish the stroke past the hip of at the end of the pull..even after years of swimming don`t forget your skill sets..poor stroke will cost you time and energy
Main Set : same as Thursdays set..we enjoyed it that much..!!
Swim Down: 600 Freestyle drills
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